Archive | Legumes RSS feed for this section

New Food Friday – Harira

20 Sep sxc.hu - lamb - iubitzoaia- 1030219

Harira. It sounds like something you would say to your dentist when he has his hands in your mouth.

There are many versions of Harira. In fact, I created my own version when I departed from the recipe I was following. Harira is a soup – stew. It is a Moroccan dish that is eaten often, but particularly at the end of Ramadan, a religious holiday. I was attracted to the recipe because it calls for Turmeric which is a spice I have grown to love. Now you know why I have selected this recipe for New Food Friday.

A lot of attention has been given to Turmeric lately. More research is needed, but some studies show that it has anti-inflammatory properties. It may help fight cancer and it may protect against certain diseases. Read more here.

I like to add Turmeric to a chicken dish that I make. I shake it on the potatoes, carrots, and/or onions that I add to my baking dish. It is also great on a Focaccia bread recipe I love. More about that in next month’s New Food Friday.

Another reason I was looking forward to making Harira is that it also calls for cilantro. I grew my own cilantro this year and within the last few days it started to bolt. I grew it from seed. It grew in a hanging planter

Cilantro

Cilantro growing in a planter. See my rose bush in the background?

and it also grew in my vegetable garden. It would have continued to grow in my vegetable garden if a rabbit didn’t also like it a lot and chewed it to the quick! (Which is why I ended up growing it in a hanging pot.) But really, it is so easy to grow! And the fragrance! It smells wonderful! You have to try it!

Here is the recipe for the Harira. I substituted ground turkey for the lamb. (You can also use beef or chicken.) I also substituted the vermicelli noodles for brown rice. Many recipes say to add flour to thicken the soup. I didn’t want to use flour which is why I added raw rice. It helped thicken the soup. The longer you cook it, the more it thickens. Also, I used a no sodium tomato sauce.

Ingredients

6 – 8 oz lean ground turkey
1 tablespoon olive oil
1 bunch fresh cilantro, finely chopped (about 2 tablespoons)
1 bunch fresh flat-leaf Italian parsley, finely chopped (about 2 tablespoons)
2 celery stalks chopped
1 large yellow onion chopped
1 16-ounce can of low sodium garbanzo beans (chickpeas), drained and rinsed
1 fresh tomato chopped
1 teaspoon ground cinnamon
1 tablespoon ground ginger
1½ teaspoons pepper
½ teaspoon turmeric
6 cups water, divided
1/4 cup dry lentils, picked over and washed (I forgot to wash mine! I guess that means you won’t be dining over at my house anytime soon?)
3 tablespoons tomato paste, mixed into 1 cup of water
1 (14-ounce) can chopped tomatoes (I used fresh tomatoes again since I have so many of them this year.)
1 (15-ounce) can tomato sauce
1/4 cup brown rice

Optional Thickener:
1 cup flour
2 cups water

Instructions:
  1. Heat the olive oil in a large pot over medium heat. Add the meat and any meat bones if you have them and cook for a few minutes, stirring to brown the meat.
  2. Add the chopped cilantro, parsley, celery, onion, chickpeas, fresh tomatoes, cinnamon, ginger, pepper, and turmeric.
  3. Stir in 3 cups of water. Heat over high heat bringing mixture to a light boil.
  4. Add the lentils, rice, tomato paste mixture, canned (or fresh) tomatoes, and tomato sauce and 3 cups of water.
  5. Cover the pot and heat the soup over high heat to bring it to a boil. Reduce the heat to medium and continue cooking, simmering for 45 minutes with the lid ajar to help condense the soup. Stir occasionally.
  6. Taste soup for seasoning. Add salt or pepper if needed.
  7. If you prefer a thicker soup, you can add the flour water mixture after cooking 45 minutes. But I think adding it will dull the flavor and add empty calories.

Serves 6

Harira

Chopping Cilantro for my Harira

I wanted to use my Heirloom tomatoes for this dish but they weren’t ripe enough. Since I had plenty of cherry tomatoes, I used them instead.

Let the Harira come to a light boil.

Boiling Harira

Boiling Harira after all ingredients are added

After 45 minutes of cooking, the Harira thickens.

Thickened Harira

Thickened Harira after cooking 45 minutes

I enjoyed two bowls full of the Harira with my Focaccia bread.

Bowl of Harira

Bowl of Harira with Focaccia Bread

They went well together! This was good and I expect that tomorrow it will be even better. Next time I will use lamb for this dish. Harira is high in protein and fiber. With all the tomatoes, fresh and canned, it contains a lot of lycopene which contains antioxidant and antiproliferative properties. Read more about it  here.

To your good health!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

New Food Friday – Low Calorie Hummus with Tahini Dip

26 Oct sxc hu www.eastbourneguide.com/hotels-in-eastbourne-html-hamburger

It’s New Food Friday again and I have a new product that I tried and really enjoyed! Have you ever tried a can of hummus and tahini dip? I purchased the Ziyad brand of hot and spicy hummus and tahini dip in the can. I wondered if it could be any good coming from a can. I’ve purchased hummus in a plastic container in the refrigerated section of my supermarket before but I never tried a canned version. Surprise! It was equally as good if not better!

If you’re familiar with hummus, you know that it is made with garbanzo beans (also known as chickpeas).

Here is the garbanzo bean as a growing plant.

Flowering garbanzo bean plant – Wikipedia

This hummus is made with tahini, or crushed sesame seeds, to form a paste.

The first canned hummus dip I bought was  creamy and spicy! (I bought the spicy version first – not shown in the photo).  I added some garlic salt, lemon juice, and a small amount of olive oil but it was equally good without the additions. You could see the bits of red pepper in the dip so it was definitely spicy. In fact, I decided to add more chickpeas to the dip because I can tolerate only so much spice! I had a can of chickpeas and minced half the can and added it to the dip. It was still spicy!

I served the dip with celery and carrot sticks. This is good for snacking or to bring to a party or potluck.

 

I found the canned dip on sale for $2.29 in the ethnic aisle of my Meijer supermarket. Ziyad is the name of two brothers from Jordan and their company produces 1,600 products.

Click me to enlarge

Here is the nutritional data:

As you can see, it is low in calories. It is a great dip if you are watching your weight.

I not only used this hummus as a dip, I used it as a spread on a sandwich for my turkey burger. It was also good!

Don’t be afraid to try this canned version of hummus with tahini dip. It’s a shortcut if you’re in a hurry and you can also keep it on the shelf for an emergency with the rest of your canned goods.

I bought the unspiced version a week later. It was also good. I’ll talk about that some more next Friday and also about the NEW vegetable that you can dip into the hummus which is also very low in calories.

Follow

Get every new post delivered to your Inbox.

Join 310 other followers

%d bloggers like this: